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Protein Shake Essentials

Throw back the right drink between sets to boost your gain

You know that a protein shake after your workout can help build muscle, but chugging one mid-workout may be even more useful. You'll get nutrients to your muscles faster, speeding recovery and promoting muscle growth. Buy a pre-made powder or try blending up your own using these five essential ingredients:

Protein Powder
Whey protein is the ideal source to consume around training time. It digests rapidly for easy uptake by the muscles.

Waxy Maize
This easily digested carb moves into the bloodstream quickly, carrying other nutrients with it.

Creatine
The potent amino acid has a laundry list of fitness benefits and can significantly increase muscle size and strength.

BCAAs
Branched-chain amino acids are special building blocks of protein that support muscle growth and increase endurance. Look for on with a ratio of 45% leucine, 25% isoleucine, and 30% valine.

Glutamine
It's the body's most abundant amino acid and the most rapidly depleted. Supplemental doses may increase muscle and boost immunity.

HOW MUCH YOU NEED
For an average guy weighing 175 to 210 pounds, shoot for:

Protein Powder = 30-40 grams

Waxy Maize = 60-80 grams

Creatine = 5-10 grams

BCAAs = 6 or more grams

Glutamine = 8 or more grams

PUTTING IT ALL TOGETHER
Mix everything in a shaker cup with about 16 ounces of water and begin drinking it halfway through your workout. Finish it shortly after training.